WOD

METCON

FOR TIME
Run
1 Mile Time Trial

STRENGTH
Front Squats
5×5, across

MASTERS

FOR TIME
Run
1 Mile Time Trial

STRENGTH
Front Squats
5×5, across

MOVE

FOR TIME
Run
1200 Meter Time Trial

STRENGTH
Front Squats
5×5, across

WOD GUIDANCE & GOALS
It’s time trial day!! We’ll use your time mile time as a benchmark for future interval workouts. You can attack this a few ways. We suggest you stick to a slightly uncomfortable pace and then empty the tank the last four hundred meters. OR, negative split every four hundred. Record your time. 

Then you’ll go HEAVY for the DAY! Coaches will help you build to around 8.5/10 effort (which will be not be your typical 8.5 since you just did a mile!) for all five working sets of five reps. YES, this is the same weight we did last time, HOWEVER you’re now doing more volume! Every set should feel HEAVY, and require 2:00 of rest between sets. Range of motion and mechanics must be spot on.

Post Time + Weights to Comments. Compare Scores HERE.